If you need to improve your overall mobility, stretching with specific exercises is the way to go. Check out this short daily stretch to do that. All you need is 5 minutes to spare.
Why should you train mobility? “If we don’t regularly use the full range of motion of our joints, we quickly lose our ability to do so.” And who says that is Jeremy Ethier.
Jeremy Ethier is a kinesiologist and fitness trainer, and co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
So he came up with a short daily stretch to improve your mobility. It is only 5 minutes you need to spend every day to increase your overall joint health.
8 Stretching Exercises to Improve Mobility & Recovery you can do at Home
Short Daily Stretch to Improve Your Overall Mobility
Why only 5 minutes? Because there is a higher chance of you sticking with this routine every day if you don’t waste too much time on it.
This short daily stretch from Ethier will focus on three areas: hips, upper back, and ankles.
| Exercise | Duration |
| Cat-Cow | 60 seconds |
| World’s Greatest Stretch | 30 seconds (each side) |
| Asian Squat | 30 seconds hold |
| Asian Squat | 30 seconds rock side to side |
| Half-Kneeling Thoracic Rotations | 60 seconds |
| Wall Slides | 60 seconds |
The cat-cow exercise is great to begin the day as we have been laying on the bed for several hours and this activates the lower and upper back. Do between 7-8 cycles, which should take around 60 seconds. You can also add a resistance band to this exercise.
The world’s greatest stretch hits all our targeted areas at once. It comprises of a plank, lunge, and a rotation on your spine.
The Asian squat opens up your hips and ankles. Ethier explains that is better to use a towel underneath your feet. After holding the position for 30 seconds and feeling your groin stretch, then move side to side to deepen the stretch on the ankles.
The half-kneeling thoracic rotations mobilise your upper back and open up your chest.
Read More: 5 Dynamic Stretching Exercises for Fitness and Strength Athletes
To strengthen some of the smaller and weaker muscles in the back, mainly the mid and lower traps, you will do the wall slides to finish this short daily stretch. “Strengthening these muscles will help you maintain these mobility improvements long term,” Ethier explains.
If you are unsure about how to perform some of the exercises mentioned above, check out Jeremy Ethier’s short daily stretch to improve your overall mobility next.
VIDEO – Short Daily Stretch to Improve Your Overall Mobility
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Image Sources
- Worlds greatest stretch: Pixabay / Pexels